How to make your indoor rides better
Nov 13, 2026
How to make your indoor rides better
Nov 13, 2026
How to make your indoor rides better
Nov 13, 2026
Rain, dark evenings or a tight schedule don’t have to cost you a training week. A good indoor setup lets you ride your planned workout whatever the weather, and every minute counts towards your goal.
This guide covers what you need to get the most out of riding indoors: the right trainer, the software, a setup that keeps you cool, why your power numbers might look lower than outside, and how to stay motivated through the winter.
Rain, dark evenings or a tight schedule don’t have to cost you a training week. A good indoor setup lets you ride your planned workout whatever the weather, and every minute counts towards your goal.
This guide covers what you need to get the most out of riding indoors: the right trainer, the software, a setup that keeps you cool, why your power numbers might look lower than outside, and how to stay motivated through the winter.
Rain, dark evenings or a tight schedule don’t have to cost you a training week. A good indoor setup lets you ride your planned workout whatever the weather, and every minute counts towards your goal.
This guide covers what you need to get the most out of riding indoors: the right trainer, the software, a setup that keeps you cool, why your power numbers might look lower than outside, and how to stay motivated through the winter.
JOIN takes your cycling to the next level
Looking for a smarter way to train? JOIN creates customized cycling plans based on your goals and progress, making sure you're always on track.
JOIN takes your cycling to the next level
Looking for a smarter way to train? JOIN creates customized cycling plans based on your goals and progress, making sure you're always on track.
JOIN takes your cycling to the next level
Looking for a smarter way to train? JOIN creates customized cycling plans based on your goals and progress, making sure you're always on track.
Why train indoors
Outdoor riding is the most fun, with fresh air, changing views and real roads. But indoor training has a few advantages that make it worth doing well:
Consistency. Rain, snow, darkness and traffic don’t get in the way of your plan.
Safety. No cars, potholes or slippery corners.
Structure. No traffic lights or descents, so you can hold an interval exactly as planned. Ideal for targeted sessions.
ERG mode. Your smart trainer sets the resistance for you, so you hit your target power every time. It has its downsides too. We explain them in our article on ERG mode.
Choose the right trainer
Our advice: go for a direct drive smart trainer. It measures your power more accurately and works with every training app.
Wind, magnetic or fluid trainers. Your rear wheel presses on a roller, and a fan, magnet or fluid creates the resistance. They’re the cheapest option. Wind trainers are loud; magnetic and fluid trainers are quieter, and fluid feels the smoothest.
Direct drive trainers. You take off your rear wheel and mount the bike straight onto the trainer. They’re quiet, accurate and feel much closer to the road.
Smart trainers. These connect to apps and set the resistance for you, following a route or your workout. They give the most realistic and interactive ride. Most direct drive trainers are smart trainers too.
Smart bikes. A complete indoor bike, so your own bike stays outside. The most expensive option.
Ride your workout in the JOIN app
You don't need a separate app to train indoors. Connect the JOIN app straight to your smart trainer and ride today's workout from your plan with the JOIN Workout Player.
It's the fastest way to get going: open the app, start your workout and you're riding in seconds. Prefer to ride your workout somewhere else? You can export it from the workout screen.
Ride with us: the JOIN Zwift series
Prefer to train in a group? JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0 is on. Every Thursday at 20:00 CET we meet on Zwift for a group workout or race. Each event builds your stamina and FTP, working towards the Zwift Gran Fondo on 19 December.
Bonus: finish the Gran Fondo and you're in the draw for 12, 6 or 3 months of Zwift and JOIN subscriptions.
Set up your space
With your trainer and app sorted, a few small things make every session easier:
Airflow. Without wind you heat up fast. Open a window and put a fan in front of you, ideally two.
A mat. A trainer mat protects the floor, catches sweat and reduces noise for the neighbours.
Protect your bike. Sweat is corrosive and attacks paint and bolts. Drape a towel over your handlebar and top tube.
A screen in view. Put your app on a TV, laptop or tablet you can see without twisting. Save complicated series for easy rides: following a plot during a VO2max interval is hard.
Bottles and a towel within reach. You'll need more fluid indoors than outside.
Why your power is lower indoors
Many riders can't hit the same numbers indoors as outside. That's normal, and there are four common reasons. Often it's a mix.
Different power meters. Your trainer and the power meter on your bike don't always measure the same. Calibrate before you start, and use the same power source for indoor and outdoor rides if you can.
Heat. Without wind your body struggles to cool down, and you lose more fluid. Even mild dehydration costs performance: losing 1% of your body weight in fluid lowered performance by an average of 5.8% in a 5 km uphill time trial. Keep the air moving and your bottles close.
A static position. On a trainer you sit almost still and use the same muscles the whole time. Outside, the bike moves under you and muscles get short breaks. This can cause discomfort, especially in standing sprints. A rocker plate brings back some of that natural movement.
The mental side. No wind, no speed and no changing views make it harder to push. A slow virtual group can be discouraging too. Go in with a clear plan for the session and know why you're doing it.
Five ways to stay motivated
Train for a goal. The Tour of Flanders sportive, Liège-Bastogne-Liège or La Marmotte: with an event in mind, getting on the trainer is much easier. Make sure your training plan builds towards it.
Ride a video route. Climb in the Ardennes or ride the hills of Spain from your living room. It adds a sense of place to a session.
Race online. Add some competition with a virtual race. Nothing makes an hour fly by like a bunch sprint. Ride along with the JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0, a group workout or race with the JOIN team every Thursday at 20:00 CET.
Put on music, a podcast or a series. It helps most on longer rides of one or two hours. Just remember you're training: don't get so absorbed that you forget to push.
Stay cool and hydrated. Drink well before you start, so you recover better afterwards.
Ready to ride
Open the JOIN app, connect your smart trainer and ride today's workout. Winter is no reason to skip training anymore. Progress comes from consistency, and indoors you can keep it up every week.
Why train indoors
Outdoor riding is the most fun, with fresh air, changing views and real roads. But indoor training has a few advantages that make it worth doing well:
Consistency. Rain, snow, darkness and traffic don’t get in the way of your plan.
Safety. No cars, potholes or slippery corners.
Structure. No traffic lights or descents, so you can hold an interval exactly as planned. Ideal for targeted sessions.
ERG mode. Your smart trainer sets the resistance for you, so you hit your target power every time. It has its downsides too. We explain them in our article on ERG mode.
Choose the right trainer
Our advice: go for a direct drive smart trainer. It measures your power more accurately and works with every training app.
Wind, magnetic or fluid trainers. Your rear wheel presses on a roller, and a fan, magnet or fluid creates the resistance. They’re the cheapest option. Wind trainers are loud; magnetic and fluid trainers are quieter, and fluid feels the smoothest.
Direct drive trainers. You take off your rear wheel and mount the bike straight onto the trainer. They’re quiet, accurate and feel much closer to the road.
Smart trainers. These connect to apps and set the resistance for you, following a route or your workout. They give the most realistic and interactive ride. Most direct drive trainers are smart trainers too.
Smart bikes. A complete indoor bike, so your own bike stays outside. The most expensive option.
Ride your workout in the JOIN app
You don't need a separate app to train indoors. Connect the JOIN app straight to your smart trainer and ride today's workout from your plan with the JOIN Workout Player.
It's the fastest way to get going: open the app, start your workout and you're riding in seconds. Prefer to ride your workout somewhere else? You can export it from the workout screen.
Ride with us: the JOIN Zwift series
Prefer to train in a group? JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0 is on. Every Thursday at 20:00 CET we meet on Zwift for a group workout or race. Each event builds your stamina and FTP, working towards the Zwift Gran Fondo on 19 December.
Bonus: finish the Gran Fondo and you're in the draw for 12, 6 or 3 months of Zwift and JOIN subscriptions.
Set up your space
With your trainer and app sorted, a few small things make every session easier:
Airflow. Without wind you heat up fast. Open a window and put a fan in front of you, ideally two.
A mat. A trainer mat protects the floor, catches sweat and reduces noise for the neighbours.
Protect your bike. Sweat is corrosive and attacks paint and bolts. Drape a towel over your handlebar and top tube.
A screen in view. Put your app on a TV, laptop or tablet you can see without twisting. Save complicated series for easy rides: following a plot during a VO2max interval is hard.
Bottles and a towel within reach. You'll need more fluid indoors than outside.
Why your power is lower indoors
Many riders can't hit the same numbers indoors as outside. That's normal, and there are four common reasons. Often it's a mix.
Different power meters. Your trainer and the power meter on your bike don't always measure the same. Calibrate before you start, and use the same power source for indoor and outdoor rides if you can.
Heat. Without wind your body struggles to cool down, and you lose more fluid. Even mild dehydration costs performance: losing 1% of your body weight in fluid lowered performance by an average of 5.8% in a 5 km uphill time trial. Keep the air moving and your bottles close.
A static position. On a trainer you sit almost still and use the same muscles the whole time. Outside, the bike moves under you and muscles get short breaks. This can cause discomfort, especially in standing sprints. A rocker plate brings back some of that natural movement.
The mental side. No wind, no speed and no changing views make it harder to push. A slow virtual group can be discouraging too. Go in with a clear plan for the session and know why you're doing it.
Five ways to stay motivated
Train for a goal. The Tour of Flanders sportive, Liège-Bastogne-Liège or La Marmotte: with an event in mind, getting on the trainer is much easier. Make sure your training plan builds towards it.
Ride a video route. Climb in the Ardennes or ride the hills of Spain from your living room. It adds a sense of place to a session.
Race online. Add some competition with a virtual race. Nothing makes an hour fly by like a bunch sprint. Ride along with the JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0, a group workout or race with the JOIN team every Thursday at 20:00 CET.
Put on music, a podcast or a series. It helps most on longer rides of one or two hours. Just remember you're training: don't get so absorbed that you forget to push.
Stay cool and hydrated. Drink well before you start, so you recover better afterwards.
Ready to ride
Open the JOIN app, connect your smart trainer and ride today's workout. Winter is no reason to skip training anymore. Progress comes from consistency, and indoors you can keep it up every week.
Why train indoors
Outdoor riding is the most fun, with fresh air, changing views and real roads. But indoor training has a few advantages that make it worth doing well:
Consistency. Rain, snow, darkness and traffic don’t get in the way of your plan.
Safety. No cars, potholes or slippery corners.
Structure. No traffic lights or descents, so you can hold an interval exactly as planned. Ideal for targeted sessions.
ERG mode. Your smart trainer sets the resistance for you, so you hit your target power every time. It has its downsides too. We explain them in our article on ERG mode.
Choose the right trainer
Our advice: go for a direct drive smart trainer. It measures your power more accurately and works with every training app.
Wind, magnetic or fluid trainers. Your rear wheel presses on a roller, and a fan, magnet or fluid creates the resistance. They’re the cheapest option. Wind trainers are loud; magnetic and fluid trainers are quieter, and fluid feels the smoothest.
Direct drive trainers. You take off your rear wheel and mount the bike straight onto the trainer. They’re quiet, accurate and feel much closer to the road.
Smart trainers. These connect to apps and set the resistance for you, following a route or your workout. They give the most realistic and interactive ride. Most direct drive trainers are smart trainers too.
Smart bikes. A complete indoor bike, so your own bike stays outside. The most expensive option.
Ride your workout in the JOIN app
You don't need a separate app to train indoors. Connect the JOIN app straight to your smart trainer and ride today's workout from your plan with the JOIN Workout Player.
It's the fastest way to get going: open the app, start your workout and you're riding in seconds. Prefer to ride your workout somewhere else? You can export it from the workout screen.
Ride with us: the JOIN Zwift series
Prefer to train in a group? JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0 is on. Every Thursday at 20:00 CET we meet on Zwift for a group workout or race. Each event builds your stamina and FTP, working towards the Zwift Gran Fondo on 19 December.
Bonus: finish the Gran Fondo and you're in the draw for 12, 6 or 3 months of Zwift and JOIN subscriptions.
Set up your space
With your trainer and app sorted, a few small things make every session easier:
Airflow. Without wind you heat up fast. Open a window and put a fan in front of you, ideally two.
A mat. A trainer mat protects the floor, catches sweat and reduces noise for the neighbours.
Protect your bike. Sweat is corrosive and attacks paint and bolts. Drape a towel over your handlebar and top tube.
A screen in view. Put your app on a TV, laptop or tablet you can see without twisting. Save complicated series for easy rides: following a plot during a VO2max interval is hard.
Bottles and a towel within reach. You'll need more fluid indoors than outside.
Why your power is lower indoors
Many riders can't hit the same numbers indoors as outside. That's normal, and there are four common reasons. Often it's a mix.
Different power meters. Your trainer and the power meter on your bike don't always measure the same. Calibrate before you start, and use the same power source for indoor and outdoor rides if you can.
Heat. Without wind your body struggles to cool down, and you lose more fluid. Even mild dehydration costs performance: losing 1% of your body weight in fluid lowered performance by an average of 5.8% in a 5 km uphill time trial. Keep the air moving and your bottles close.
A static position. On a trainer you sit almost still and use the same muscles the whole time. Outside, the bike moves under you and muscles get short breaks. This can cause discomfort, especially in standing sprints. A rocker plate brings back some of that natural movement.
The mental side. No wind, no speed and no changing views make it harder to push. A slow virtual group can be discouraging too. Go in with a clear plan for the session and know why you're doing it.
Five ways to stay motivated
Train for a goal. The Tour of Flanders sportive, Liège-Bastogne-Liège or La Marmotte: with an event in mind, getting on the trainer is much easier. Make sure your training plan builds towards it.
Ride a video route. Climb in the Ardennes or ride the hills of Spain from your living room. It adds a sense of place to a session.
Race online. Add some competition with a virtual race. Nothing makes an hour fly by like a bunch sprint. Ride along with the JOIN x Lanterne Rouge x Zwift: The Indoor Series 2.0, a group workout or race with the JOIN team every Thursday at 20:00 CET.
Put on music, a podcast or a series. It helps most on longer rides of one or two hours. Just remember you're training: don't get so absorbed that you forget to push.
Stay cool and hydrated. Drink well before you start, so you recover better afterwards.
Ready to ride
Open the JOIN app, connect your smart trainer and ride today's workout. Winter is no reason to skip training anymore. Progress comes from consistency, and indoors you can keep it up every week.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
Unlock Your Cycling Potential Today
Join thousands of cyclists who have improved their performance with JOIN's training plans.
Unlock Your Cycling Potential Today
Join thousands of cyclists who have improved their performance with JOIN's training plans.
By joining, you agree to our Terms and Conditions and our Privacy Policy.
Unlock Your Cycling Potential Today
Join thousands of cyclists who have improved their performance with JOIN's training plans.
By joining, you agree to our Terms and Conditions and our Privacy Policy.